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If weight is not coming off as fast as you would like, then you have to make some adjustments to what you are doing. There are several adjustments you can make in regard to the caloric in end and the caloric out end.
In regard to calories out, you have three areas you can adjust which are frequency, intensity and time (FIT). You can exercise on more days or more times in a day (Frequency), you can raise the intensity of your exercise (Intensity), and/or you can do it for a longer period of time (Time).
In regard to calories in, you can lower the calorie density of the diet, by shifting the composition of your meals to include more foods that are the lowest in calorie density (vegetables, salads, soups, etc).
Fresh Veggies are around 100 cal/lb
Fresh Fruits around 250-300 cal/lb
Starchy Veggies/Intact Whole Grains around 450-500 cal/lb
Legumes around 550-600 cal/lb
Processed Grains (even if their Whole grain) around 1200-1500 cal/lb
Nuts/Seeds around 2800 cal/lb
Oils around 4000 cal/lb
What they found is if the calorie density of the food is below 400 calories per pound, not matter how much they eat, they all lost weight.
Between 600-800 calories per pound, with some moderate exercise, they all lost weight.
Between 800-1200 calories per pound, people gained weight, except for those with very high activity levels
Over 1200 calories per pound, everyone gained weight.
These numbers are also inline with other recommendations.
The recent WCF/AICR report on cancer recommends that the average calorie density of our diets be around 550-600 calories per pound, to avoid obesity and weight problems.
The Okinawan diet, before Western influence, was around 600-650 calories per pound
So, knowing all this, if you look at the numbers, it all makes sense.
A starch based diet, made up of starchy vegetables and intact whole grains along with some fruit and veggies, will have a calorie density under 500 calories per pound and maybe even 400 calorie per pound. It would be near impossible to overeat.
Katydid wrote:In other news, I've had great fun playing with the CRONometer iPad app. Combining this app with what I've learned from JeffN I'm attempting to design a very low-calorie density diet that is also well balanced with adequate levels of tricky vitamins like vitamin E and selenium, without using nuts.
Jeff clued me in on the following website that lets you rank foods according to specific nutrients:
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